The weather conditions established in last days for the most part European territory Russia, became the cause of abnormal heat and heat. One after another, there are weather reports that report that another temperature record, which lasted for tens, or even a hundred years before that. However, until a certain time, the heat does not give us much discomfort. Even at high air temperature, you can feel quite good. At what point does hot weather become unbearably stuffy, and the heat begins to squeeze the vital juices out of us? Why in the equatorial regions of the Earth the air temperature of +20 ° C and even less seems oppressive, and in subtropical and tropical deserts North Africa, Arabia and Mexico, the temperature of the order of +35 ... +45 ° C is not yet accompanied by a feeling of stuffiness?
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The thing is that the feeling of stuffiness depends on a combination of various meteorological characteristics: atmospheric circulation, air mass, solar radiation, cloudiness, wind speed, air temperature and humidity. At the same time, the main cause of stuffiness is a certain combination of air temperature and relative humidity. Relative humidity is the ratio of the actual amount of water vapor to the maximum possible content in the air at a given temperature, expressed as a percentage. Relative humidity equal to 100% means that the air is maximally saturated with moisture and at a given temperature it can no longer take in an additional amount of water vapor. At 100% humidity, a person may experience a feeling of stuffiness already at an air temperature in the shade of +16 ° C. Whereas at a temperature of +26 ° C and a relative humidity of 50%, a person will feel quite comfortable. So the less relative humidity air, the easier it is to tolerate hot weather. That is why in arid regions of the Earth, such as the Sahara Desert, the air temperature of the order of +40 ° C at very low values of relative humidity (less than 20%) does not cause a feeling of stuffiness. In Europe, for example, at a humidity of 60-80%, this sensation arises already at temperatures of +20 ... +25 ° С. In the equatorial latitudes, where the relative humidity exceeds 80%, the temperature even around +20 °C is poorly tolerated.
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In general, thermal comfort occurs when such meteorological conditions, at which the thermoregulation of the body experiences the least stress. In a comfortable state average temperature skin surface is 31-33 °C. The physiological response to overheating is to increase the body's release of heat through radiation, convection, and evaporation. During radiation, heat is released in the form of electromagnetic waves in the infrared range. With an increase in air temperature, infrared (thermal) radiation from the surface of the body decreases, and when the temperature environment reaches skin temperature, radiation becomes impossible. With regard to convection, the release of heat by the body occurs by turbulent mixing, that is, the air in contact with the skin heats up, becomes less dense, rises, and colder and heavier air takes its place. At the same time than more speed movements air currents, the more intense the heat transfer. That is why the wind enhances turbulent heat transfer and reduces the feeling of discomfort and stuffiness. For convection to occur, air must flow around the surface of the body at a lower temperature than the skin itself.
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As soon as the air temperature exceeds 31-33 ° C, evaporation remains the only way to transfer heat. At elevated temperatures, the overheating of the body is compensated for by increased sweating, and the heat is used to evaporate sweat, as a result of which the body cools. However, under the conditions high humidity and calm weather, sweat does not have time to evaporate from the surface of the skin and begins to "hail" even at a relatively low air temperature. It is this state of the body that is characteristic of the phenomenon of stuffiness.
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An interesting fact is that the inhabitants of the tropics have a significantly larger number of sweat glands than the inhabitants of the tropics. temperate latitudes. This makes it easier for Africans to tolerate hot and humid climate equatorial Africa than visiting Europeans who need months, and sometimes years, to fully acclimatize. After all, a person is not subject to change weather! Some consolation is the fact that with ventilation systems, air conditioners and dehumidifiers, you can make your stay in the room more comfortable. True, here you should know the measure, because too dry air negatively affects well-being.
Earlier, when we just started our way to a new life, we endured the wet weather with a bang. tropical climate Asian countries. This is not only about Thailand, but also about Vietnam, Sri Lanka, Laos and other countries of Southeast Asia.
How do we live in a hot climate
I have loved all my life hot weather, since she was born in Siberia, where in summer the air temperature usually stays stable at + 28C + 32C. Having moved to live in Moscow, I did not perceive the Moscow summer in any way and believed that 18-23 degrees was a spring climate, not a summer one.
If the skin temperature is greater than the average radiant temperature, the body gives off heat from the radiation to the environment; if it is the other way around, the body receives heat from the environment. Of course, more than once you have noticed that on hot days there is more moisture in the lower atmosphere - this is sweat and the sensation of warmth is higher. Therefore, if the relative humidity is lower, the more sweat evaporates from our skin, and we will feel fresher. However, when the temperature is low, the feeling of cold also increases if the relative humidity of the air is at very high values.
As with everything, there is virtue in the middle. Thus, extreme moisture protections are not suitable for health, and humidity values below 20% can cause, for example, infections. respiratory tract. On the other hand, humidity above 80% is also not recommended, as mites, fungi and bacteria multiply under these conditions.
Slava, in turn, also turned out to be a heat-loving person and perceived the heat more as a good time to raise his spirits and sing his soul. Well, it’s much more pleasant to walk in colored shirts and summer shorts, and not wear 5 pants each, wrapped in warm clothes.
All these years of travel, starting from Sri Lanka, we have not stopped loving the heat. Not warm, namely the heat +32 +34 degrees.
Air movement also affects the thermal sensation. Higher speed causes an unpleasant effect, which is difficult to withstand, especially as the air temperature is lower. The type of clothing we wear also affects our sense of thermal comfort. We must take into account that the greater the thermal resistance of clothing, the more difficult it is for the body to break away from the generated heat and transfer it to the environment. Thermal comfort is achieved when there is a certain balance between the heat generated by the body, as a result of the need for energy, and that which is able to give or receive from the environment.
And even when we lived in Krabi in March, when the most hot season in Thailand, not without effort and groaning, however, they survived walking from the beach and back exhausted at + 36C. I remember that we were cooled by the realization that when we get to the condo, we will plunge into the cool pool.
That feeling when I got to my pool through the 40-degree heat. A photo.
How to get comfort at home
We have already seen that there are a number of factors that affect the feeling of thermal comfort, however the fact is that at home two mainly come into play: humidity and temperature. In this case, there is no need to resort to air conditioning or heating, since the thermal sensation should be comfortable. A suitable air conditioning system should create a comfortable indoor climate for the majority of indoor occupants so that the air can be heated during cold seasons and cooled during warm weather.
I can't bear the heat in Laos
Only in Laos, whenever we came for a Thai visa, it turned out to be very stressful to endure the heat. You walk down the street at the limit of your ability. And on the trip before last, I only made it halfway from the hotel to the embassy, and we had to go by tuk-tuk. Since 34-36 degrees is still tolerable, but +38 is already something! Even for an organism trained in a hot climate.
With so many healthy eating theories available, it's hard to know which one is the most relevant. A Chinese tradition built over thousands of years offers a different approach to today's diets. Sometimes it's hard to figure out what's good for the body, with so many different theories on diets. The best way feed yourself. Thus, the perception of what healthy food really changes all the time. Even if we know everything about fat, carbohydrates, proteins, minerals and vitamins, there is always new research that introduces something new and makes previous beliefs obsolete.
It is advisable to go outside in Vientiane closer to sunset. In the photo, the Mekong River
Everything is changing
I don’t know how, in just 11 months of being outside Asia, we have lost the habit of enduring high temperature easily and effortlessly. There are thoughts that age affects. I thought that such thoughts would come to me after 40, and not after 27. But so far, age is the only clear explanation.
But what do our bodies need? Using the concepts of traditional medicine, the Chinese have their own approach to healthy eating. This is probably the culture that believes the most in "you are what you eat" - even if they don't always follow that message. Below we will look at how food products and medicines, and whether these concepts can be applied outside of China.
Compared with Western culture, food and medicine intersect in Chinese culture. For example, watermelon is a food, but it can also have a healing effect on hot days due to its high hydration capacity. Ancient clans of China, from about 200 BC. Some products cured diseases, others - to death.
Now I know that the most optimal air temperature for me should be +25 +28, taking into account life in Asia.
Here, literally every degree counts. If in Russia you don’t feel much difference between +25 and +27, then in Asia it’s worth the temperature to rise by one or two degrees, the body immediately gives signals.
Now we try not to go to extreme heat to some sights that you need to get to the hill. We often stop to rest. And we hide from the sun on the beach, choosing a shade, not sunbathing.
Over time, the philosophy of Chinese medicine developed. However, there are some foods that the Chinese consider more of a "medicine" than a "food", as is the case with ginger. However, before using it for treatment, it is necessary to consult a professional, as its ingestion can lead to poor health. The reason for this is that the products have different properties, and each person, one organism, reacts completely differently depending on what enters the body.
In traditional Chinese medicine, foods are divided into five essences called "xiqi": cold, cold, neutral, warm, and warm. The nature of nutrition is not determined by its instantaneous temperature, but by the effect that it can have on the body after consumption. Therefore, one of the foundations of Chinese medicine is the preservation of a "neutral" organism.
And just for the sake of a photo, you can climb slippery stones and pretend that it’s great for you to lie under the scorching sun. True, it got lucky here, the photo was taken in not hot weather on
Buying new things to protect from the sun
I recently got a panama hat, because the hats are uncomfortable, they blow off, and I somehow feel uncomfortable in a cap. But panama is a protection for the head and hair from the scorching sun. But you can't protect your body.
Warm, warm foods produce heat in the human body - such as beef, coffee, ginger, peppers, and stir-fries - while cold and cold body temperatures are lower, such as salads, cheese, green tea and beer. Foods such as butter, rice, pork, and most fish are considered neutral.
A person who has ingested a lot of hot foods usually feels hot, he or she is in bad mood, with swollen tongue and may have constipation. Those who eat a lot of cold or frozen ingredients, have cold feet and hands, may feel weak or have circulatory problems. When this happens, it is recommended to stop eating one of these types of food.
I never thought and almost always laughed at the bundled up Asians, and myself, updating my wardrobe, bought blouses with long sleeve and from a denser material in order to maintain body temperature, and not let it heat up, as it would be in a regular T-shirt. Of course, I do not always wear them, but I gradually introduce such things into my wardrobe. (cm.)
Like Western world The Chinese divide flavors into five: acidic, bitter, sweet, spicy and salty. But for them, more sensations. In traditional Chinese medicine, every bite in food carries nutrients to the appropriate organs: acid goes to the liver and helps stop sweating and coughing; salt enters the kidneys and can drain, purify and soften food masses; bitter foods enter the heart and small intestine and help cool the body and dry up moisture; pepper enters the lungs and large intestine and stimulates appetite; candies go to the stomach and spleen and help lubricate the body.
The only thing that even closed clothes will not help with is humidity. Still, dry heat and at +35 is transferred 10 times easier than humid and tropical at +30.
We live in Pattaya, here the weather is comfortable in summer
In Pattaya this summer, like 2 years ago, the temperature is normal. We are here partly for this reason, because we wanted more comfortable climate conducive to walks in the air. AT Pattaya in summer you can walk for 2-3 hours on the promenade along the beaches, breathe the sea air, admire the scenery.
Therefore, it is important that each of these flavors be present in the diet. Does this mean that in order to be healthy, you just need to eat neutral foods in all flavors? Not necessary. The choice of food is influenced by the physiology of the body, the seasons and where you live, says Chan Kei-zhir, a doctor with a practice in Hong Kong. The condition of the body can also be influenced by age and gender. That is, traditional medicine practitioners adapt their recommendations to different conditions.
Just as we all have different personalities, we all have unique constitutions. And just as you can't communicate with everyone the same way, you can't feed all bodies the same foods the same way. Classifications go through changes in Chinese medicine.
This year sunny days quite a lot, but there are also short-term rains. About once every 2-3 days it's raining. There are often cloudy days with a breeze and tight clouds, which is also nice.
Every time we go for a walk, we buy water. You want to drink even in the cool, when the temperature is only + 31C
A person with a lot of "moisture and mucus" in the body tends to be overweight, may sweat a lot, and have an oily face. These people also tend to be softer in nature. However, a person with a lot of "dampness and heat" is usually irritable and often has an oily face with lots of pimples. Both types need different products to get rid of moisture. This means that sweets that "lubricate" the body can make things worse.
Each type of food, depending on its essence, can improve or worsen the situation. "There is no substance that is good for everyone," says Guo Jiming, a Beijing native who owns a shop in Cologne, Germany. “Many people say that ginger is healthy, but if you are a person with a dry body and a lot of heat in your body, the more ginger tea you drink, the drier your body will be."
But the humidity is still high. And in given period even in the evening, whatever one may say, but you return home wet and run to the shower. And you are wet, not because you sweat from stuffiness or stress, but because the humidity ate you up in 10 minutes of being outside.
Questions for readers
All the talk about the heat and the climate to what I want to know from you, can you write some tips on dealing with humidity or tricks on how to keep your body cool longer?
It is also necessary to take into account the season and time of year. For example, spring is usually wetter in China, which means that this season is the best time to eat foods that can kill moisture in the body, such as corn, beans, and onions. Summer is hot, so it is better to eat foods that can cool the body, such as watermelon and cucumber. Autumn is dry, which means that this season we need food to "oil" our bodies, such as peas and honey. Winter is cold, so it's best to eat hot foods like beef or shrimp.
In a globalized world, it's easy to find off-season products. However, Chinese traditions suggest that this is not the best way to feed ourselves, as seasonal produce provides us with the nutrition we need in a particular season. A similar concept exists in the Western world as well.
How do you handle the heat? Do you think that age really gives such a result as heat intolerance? Maybe you know cities in Asia where the temperature stays no more than 25-28 degrees during the day, at least 2-3 months. Maybe there are such cities in Thailand? Except Chiang Mai.
I would like to immediately note that due to heat and humidity, we are not going to leave Asia and return to Russia yet. You can relax on this
The weather in one place also affects the choice of food. For example, Guo cites Sichuan Province, China. “The climate there is very humid and cold, so Sichuan people like spicy food because it facilitates perspiration and thus removes moisture from the body.” Guo adds that if people from temperate regions eat too much spicy food, the body temperature also becomes too high, which is not very healthy.
But then, what can be considered healthy and what should be avoided? According to traditional Chinese medicine, all food is nutritious, and as long as a healthy person does not overeat one food, nothing is unhealthy. Chinese philosophers always recommend finding " middle earth”, i.e. avoid extremes. According to the traditions of the Asian country, it is also very important not to overeat and consume food with moderate temperature while avoiding overloading the digestive system.
Now we would like to go somewhere on an expedition to or even to Antarctica for a temperature change
On hot days, a person loses about 3-4 liters of fluid. The inhabitants of some cities have already managed to feel the summer heat, and many remember abnormal heat previous years. According to the promises of weather forecasters this year, the summer will be even richer for long hot days. And this means that we will again have to languish from stuffiness, in search of a sip of saving coolness. But how to learn to survive in the heat and feel comfortable when the scale on the thermometer goes off scale.
In the end, it's all about balance. There is a Chinese proverb: "Five grains provide nutrition." Five vegetables provide replenishment. This means that a balanced diet, in which foods are consumed in appropriate combinations according to their essences and tastes, is able to provide the human body with what it needs.
How lack of sleep affects your health Recent studies show that a little sleep has big influence on the general well-being person, regardless of habits such as smoking, drinking or stress. Find out what research on this topic says.
Why is it so hard to bear the heat?
For a person living in temperate climate, the most optimal temperature conditions in summer - within 18−24 degrees Celsius. If the air temperature exceeds 25 degrees, then human body feels. And despite the fact that this is considered moderate thermal stress, a person in the heat may experience fluctuations in emotional activity, decreased attention and performance, and increased drowsiness.
What is optimum temperature at home? There is no clear answer to this question. Another is the warm tolerance of our body in summer and winter. AT summer months when the windows are hot, our body gets used to the higher temperature. The reverse is winter, when the body tolerates the cold better.
The answer to this question also depends on the type of room. The temperature in the bedrooms should be lower than in the living room, because sleeping in a room that is too warm does not provide sufficient rest. As in the bedroom, the amount of heat supplied can also be reduced in the kitchen, as it heats up additionally during cooking.
If the air temperature approaches +30 degrees and above, then there is a risk of overheating of the body. At the same time, in such a heat, first of all, the cardiovascular system suffers: arterial pressure- this is how the vessels react to overheating, when the body tries to adapt the thermoregulation system, expanding the vessels so that they give off more heat.
Fact! "Dry" heat is easier to bear, while "wet" heat puts an additional burden on the body. Indeed, in the conditions high humidity heat transfer is more difficult, it is more difficult for a person to sweat, there is an additional load on the cardiac systems.
The heart rate and breathing also increase - these are compensatory mechanisms that are designed to enhance heat transfer. In fact, the body reacts to heat in the same way as it does to exercise. Not only that: in the heat, the kidneys, joints suffer (due to dehydration, salts begin to crystallize in the kidneys, on the surface of the joints), thyroid gland nodes are formed, and due to thickening of the blood, the risk of thrombosis increases.
What is the best way to endure hot days?
Heat is less tolerated in cities than in villages or in nature. After all, additional heat rises from hot asphalt, evaporates harmful substances. Therefore, if possible, try to hide from the heat in a park or forest. And if you react to the summer heat with a deterioration in well-being, you need to help your body survive it.
Since on hot days it is lost a large number of fluid, then its deficiency must be replenished. But not sweet water, kvass or beer, as we used to do, but ordinary drinking water. Water should be drunk often, but little by little, to constantly maintain its balance in the body. At air temperatures above +30 degrees, you must drink at least half a liter of water per hour - about a glass every 20 minutes.
Since potassium and sodium are washed out of the body in the heat, you should drink slightly salted water - it normalizes the balance, reduces evaporation and retains fluid in the body. It is enough to put two or three grains of salt in a glass. You can also acidify the water - add a few drops of lemon juice or throw in a piece of lemon, or add a little citric acid.
Remember a few simple rules to help you survive in the heat:
- Replenish the fluid deficit by drinking a glass of plain non-carbonated water every 20 minutes.
- Do not go outside without a hat.
- Be sure to protect your eyes with sunglasses.
- Get out of the city or into nature more often.
- Eat less sweet, salty and spicy foods, and do not overload your stomach.
- To support immunity and reduce body toxicity, eat fresh fruits and vegetables.
- Avoid hard liquor, coffee, tea, and other caffeinated beverages so you don't have to go to the toilet more often than usual and thus further dehydrate you.
- It is good to drink whey in the heat - it saturates the body with microelements that are excreted from the body along with sweat.
- Drink also compotes, fruit drinks, compotes. They saturate the body with vitamins, microelements, antioxidants and normalize acid-base balance in the body.
- Peppermint tea will help a lot in the heat, as menthol has a slight cooling effect.
- You can also cheer up if moistened with water or wet wipes the back of the head, neck, area under the armpits or popliteal folds - in a word, areas where the vessels come close to the skin. It will cool and refresh you!
Who is at risk of being in the sun?
Being under the sun, in general, is harmful to everyone, since ultraviolet, like radiation, has the ability to accumulate in the human body and manifest itself later - the skin will age faster, tumors, cancer, and pain may occur. internal organs person. ultraviolet irradiation also works in the shade, reflected from asphalt, water or windows. Therefore, everyone needs to protect themselves from the sun's rays without exception.
However, there are population groups for which heat is deadly: hypertensive patients, the elderly, children. People who have many moles on their bodies are also at risk. After all, under the influence of ultraviolet light, a mole can develop into a malignant tumor. It is dangerous to be in the sun and those who have chronic diseases and fair skin - they are more likely to burn.
From 10 a.m. to 4 p.m., ultraviolet rays are especially aggressive, so at this time it is strictly forbidden to be in the sun for all categories of the population. solar radiation, which a person receives while walking down the street, is quite enough to provide the body with necessary quantity vitamin D.
Earlier, when we just set off on our way to a new life, we endured the humid tropical climate of Asian countries with a bang. This is not only about Thailand, but also about Vietnam, Sri Lanka, Laos and other countries of Southeast Asia.
How do we live in a hot climate
All my life I loved hot weather, because I was born in Siberia, where in summer the air temperature usually stays stable at + 28C + 32C. Having moved to live in Moscow, I did not perceive the Moscow summer in any way and believed that 18-23 degrees was a spring climate, not a summer one.
Slava, in turn, also turned out to be a heat-loving person and perceived the heat more as a good time to raise his spirits and sing his soul. Well, it’s much more pleasant to walk in colored shirts and summer shorts, and not wear 5 pants each, wrapped in warm clothes.
All these years of travel, starting from Sri Lanka, we have not stopped loving the heat. Not warm, namely the heat +32 +34 degrees.
And even when we lived in Krabi in March, when the hottest season in Thailand was in full swing, it was true, not without effort and groaning, but we managed to walk from the beach and back exhausted at + 36C. I remember that we were cooled by the realization that when we get to the condo, we will plunge into the cool pool.
That feeling when I got to my pool through the 40-degree heat. A photo .
I can't bear the heat in Laos
Only in Laos, whenever we came for a Thai visa, it turned out to be very stressful to endure the heat. You walk down the street at the limit of your ability. And on the trip before last, I only made it halfway from the hotel to the embassy, and we had to go by tuk-tuk. Since 34-36 degrees is still tolerable, but +38 is already something! Even for an organism trained in a hot climate.
Where can I order a transfer from the airport?
We use the service - Kiwi Taxi
Ordered a taxi online, paid by card. We were greeted at the airport with a sign with our name on it. We were taken to the hotel in a comfortable car. You have already talked about your experience in this article.
It is advisable to go outside in Vientiane closer to sunset. In the photo, the Mekong River
Everything is changing
I don’t know how, in just 11 months of being outside of Asia, we have lost the habit of enduring high temperatures easily and naturally. There are thoughts that age affects. I thought that such thoughts would come to me after 40, and not after 27. But so far, age is the only clear explanation.
Now I know that the most optimal air temperature for me should be +25 +28, taking into account life in Asia.
Here, literally every degree counts. If in Russia you don’t feel much difference between +25 and +27, then in Asia it’s worth the temperature to rise by one or two degrees, the body immediately gives signals.
Now we try not to go in extreme heat to some sights that you need to get to the hill. We often stop to rest. And we hide from the sun on the beach, choosing a shade, not sunbathing.
And just for the sake of a photo, you can climb slippery stones and pretend that it’s great for you to lie under the scorching sun. True, it got lucky here, the photo was taken in not hot weather on
Buying new things to protect from the sun
I recently got a panama hat, because the hats are uncomfortable, they blow off, and I somehow feel uncomfortable in a cap. But panama is a protection for the head and hair from the scorching sun. But you can't protect your body.
I never thought and almost always laughed at the bundled up Asians, and while updating my wardrobe, I bought long-sleeved blouses and made of denser material to keep my body temperature, and not let it heat up, as it would be in a regular T-shirt. Of course, I do not always wear them, but I gradually introduce such things into my wardrobe. (cm. )
The only thing that even closed clothes will not help with is humidity. Still, dry heat and at +35 is transferred 10 times easier than humid and tropical at +30.
We live in Pattaya, here the weather is comfortable in summer
In Pattaya this summer, like 2 years ago, the temperature is normal. We are here partly for this reason, as we wanted a more comfortable climate, conducive to outdoor walks. In Pattaya in the summer you can walk for 2-3 hours on the promenade along the beaches, breathe the sea air, admire the scenery.
This year there are quite a lot of sunny days, but there are also short-term rains. It rains about once every 2-3 days. There are often cloudy days with a breeze and tight clouds, which is also nice.
Every time we go for a walk, we buy water. You want to drink even in the cool, when the temperature is only + 31C
But the humidity is still high. And in this period, even in the evening, whatever one may say, but you return home wet and run to the shower. And you are wet, not because you sweat from stuffiness or stress, but because the humidity ate you up in 10 minutes of being outside.
Questions for readers
All the talk about the heat and the climate to what I want to know from you, can you write some tips on dealing with humidity or tricks on how to keep your body cool longer?
How do you handle the heat? Do you think that age really gives such a result as heat intolerance? Maybe you know cities in Asia where the temperature stays no more than 25-28 degrees during the day, at least 2-3 months. Maybe there are such cities in Thailand? Except Chiang Mai.
I would like to immediately note that due to heat and humidity, we are not going to leave Asia and return to Russia yet. You can relax on this
Now we would like to go somewhere on an expedition to or even to Antarctica for a temperature change
It's always like this: you wait for summer, you wait, and then it comes to the city with heat and closeness, and you already involuntarily begin to dream of autumn. How to endure the heat with minimal loss of mood, health and time? Indeed, under the bright sun and with a temperature "overboard" already at 20-25 degrees (not to mention "over +30"), many people do not want anything at all: neither to go shopping, nor just go for a walk, they feel useless, but who Also, you have to go to work...
You can endure the heat and stuffiness in the summer much easier if you try to follow the advice from NameWoman.
How to beat the heat with a summer day regimen
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1
. From 11 a.m. to 4 p.m., do not go outside, and even more so, you should not sunbathe at this time of day or be outside near the water. We recommend that you endure the heat during this period indoors or on the balcony (but not directly under the sun that attacks you through the glass).
2 . Try to keep it to a minimum in the middle of the day. physical exercise and do not engage in active sports - consider that you have a siesta. If you are hyperactive and can’t imagine life without sports, then make a choice in favor of yoga, Pilates or breathing exercises. A visit to the pool will also be very useful.
The simplest exercise , which is constantly worth doing in the heat: lightly tap your fingers on the upper chest, it will be easier to breathe.
Walking with children is better to transfer to early morning and in the evening. It will be easier for your child to endure heat and stuffiness at rest, but how can a restless child sit still? Children's doctors believe that in this case it may well be appropriate and even useful computer games. But NameWoman once again reminds: do not cancel the walk in the morning and evening, and also remember that, like you, for the benefit of the baby will go in the summer swimming pool.
3 . Ideally (unless, of course, you have white nights), go to bed at sunset (after walking at least briefly along the street), and try to get up early, when it’s still not very hot outside. Do not lie too long in bed and hurry with the start of awakening morning procedures.
Drinking and eating during the hot season
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. To endure the heat with minimal stress on the body, you need to drink more, but drink a small amount of cool water at a time (100 - 150 ml). Drinking a one and a half liter bottle of water at a time can lead to swelling of the face and legs, which, along with heavy sleep, will be especially easy to get if you drink too much just before going to bed. healthy person on average, you need to drink up to two liters per day clean water. Additional tips, including about the ideal temperature drinking water you will find in the article "".
Say yes to nature
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. Powders and foundation creams comparable to clothes. In addition, they clog pores and cause profuse sweating. In summer, always remember to cleanse and moisturize your skin.
13 . Protective cosmetics from the sun are needed not only on the beach, but also in a hot and stuffy city. From natural remedies your friend - essential oil tea tree and aloe juice. Use special hygienic lipsticks with UV filters - they will protect your lips from harmful effects sun and moisturize them. The delicate and vulnerable skin of the eyes will be protected.
How to dress properly in hot summer
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. Ideally, your clothes should be loose (by the way, not necessarily short, in a long light sarafan or dress you can endure the heat even better than in mini shorts when your skin is actively warming up sunbeams). Give preference to natural and light fabrics.
16 . In the sun, do not go outside during the day without a hat. Your choice is a hat, a panama hat or a homemade hat, but not a baseball cap, in which the head will only heat up and sweat.
17 . Do not wear synthetic underwear in the heat - it is hot in it and the skin does not “breathe”. And besides, such underwear increases the risk of fungus. That is why in the summer many women suffer from thrush.
How to beat the heat by preparing your home for the summer
18 . Protect your apartment from summer! Tape the windows with heat-repellent film - very effective remedy, the temperature in the apartment is guaranteed to be lower.
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. The air conditioner is, in general, a good invention, but due to the wrong approach, it often does not help to endure the heat at all, but, on the contrary, worsens the human condition. Firstly, it is not worth lying under it for hours or being in the room where it is located after washing your hair. Secondly, the temperature difference on board your house and overboard should not be too large, do not set the air conditioner to a minimum, preferably 24 degrees. Thirdly, keep in mind that the air conditioner dries the air a lot, so you will have to save the day with a humidifier (or similar improvised means from point 20, maybe you should generally give preference to a good humidifier instead of an air conditioner?) Simple and interesting advice to create an air conditioner at home, we found on the Internet: if you have a fan, then just place an ice bottle in front of it, ambient air will become cooler.
The following recommendation from NameWoman will come in handy if the question of how to endure the heat really becomes a matter of survival for you and even sleeping at night is completely impossible. Fill the bath with cool water and stir in a glass of linden decoction or tea with 10-15 drops of eucalyptus oil. Soak a duvet cover in the resulting water (and preferably two or even a padding blanket) and hang it on the balcony door (or on the balcony in front of open window). Also open a window or window in another room to make at least a small draft.
20 . Humidification is the main thing in solving the problem of transferring heat. Do wet cleaning every day in all rooms, so it will be easier for you to breathe. If there is no humidifier, walk around the apartment several times a day with a spray bottle. A good idea, despite the tedious execution, is the daily “washing” of the curtains. Humidify the air in the apartment by placing bowls and vases with water, in the end, just by placing a bucket of water next to the bed.
Milena Just
The fact is that in hot weather a person sweats intensely (the body strives for thermoregulation). In dry air, sweat evaporates quickly, which leads to a decrease in body temperature. In humid air such rapid evaporation of sweat does not occur. And since excess energy is not removed from the body, the body overheats. In addition, it is more difficult to breathe in humid air, the air is filled with a large number of infectious agents, and there is a “steam room” effect.
A bit of physics
Let's go in sequence. Evaporation is a process when the molecules of a body (in this case, water) acquire a speed sufficient to separate from the mass. We can say that the molecules leave (evaporate) with the highest speed (energy).
This means that they carry away with them part of the energy of the body and the body cools down a little. You have probably noticed that after leaving the water it becomes cooler, the higher the air temperature. This happens because evaporation is faster, and the evaporated molecules carry away body heat. That is, the higher the ambient temperature, the more intense the evaporation, the more the body is cooled, from the surface of which evaporation occurs.
But the intensity of evaporation also depends on the humidity of the air. At a certain humidity, the number of evaporated and condensed molecules (that is, returned to the surface of the body, bringing energy with them) becomes the same, the system is in dynamic equilibrium and the body almost does not give off heat. When the humidity of the environment decreases, the number of evaporated molecules begins to exceed the number of condensed ones, which means that the body cools faster. And the lower the humidity of the environment, the more intense the evaporation and the greater the proportion of evaporated molecules, and, therefore, the more intense the body cools.
How to survive the heat without harm to health?
Rule number 1: In hot and hot weather, try to be as little as possible in direct sunlight
And also in rooms where there is no regular rapid air exchange inside, and the air temperature rises above the ambient temperature outside. Many people spend hot time indoors, so it is important that indoor air circulation is constant and regular.
Rule #2: Maintain good air circulation in the room where you spend your time in the heat
To improve air circulation, use hair dryers and fans that can be attached to the ceiling (chandeliers are often sold with fans and it is appropriate to have such chandeliers in summer time) or on a tripod in a place where air exchange is not obstructed. Try to keep interior doors open so air can circulate from one room to another. Remember that cold air is heavier, so the lower floors of the house and the basement are always cooler than the upper ones. If you are not using basement rooms, then keep the door to the basement room tightly closed to prevent cool air from escaping. In the evening, when the heat subsides, open all the windows or at least the vents and try to keep them open until the morning. Close the windows as the sun rises, and use thick curtains and blinds to prevent the room from heating up inside.
Rule #3: Create your own "cooling system"
In the absence of a portable or central air conditioner, indoor air can be cooled using "home appliances". For example, place a running portable fan in front of a bowl, saucepan, or box filled with ice cubes. Since the refrigerator in your house works anyway, use the freezer to make ice. If there is no ice, use cold tap water.
Dry heat, when the humidity is low, is easier to bear than heat when the humidity is high. However, too low humidity leads to dry skin, poor body heat transfer, damage to the upper respiratory tract. Modern air conditioners, especially centralized ones, are equipped with automatic system humidification of the air, which allows maintaining the humidity in the room in a comfortable zone. Portable humidifiers can help people who don't have air conditioners or older air conditioners in their home.
Rule #4: Don't overload your digestive system with large amounts of food.
Many people complain of poor appetite in hot weather, yet they consume great amount food, including meat and fats. It is important to remember that when fats and proteins are digested, large quantity energy, which can lead to the so-called "metabolic shock" under conditions elevated temperature external environment.
It is desirable to give preference to vegetables and fruits, preferably raw. Heat can be a good time unloading days and losing a few extra pounds. The main thing is that this loss does not turn into a “disease” and does not go beyond healthy weight loss (no more than 3-4% of body weight per month). Try to eat cold food, in small portions, so more often. Reception of flour and sweet products should be limited.
Thin people tolerate heat much more easily than fat people, so take care of a healthy, normal body weight in advance. How fuller man, the smaller the ratio of skin surface area to its weight, so heat transfer slows down and is disturbed.
Some medications can increase or decrease heat tolerance, so it is important to talk to your doctor about a change. medicines, changing the dose of taking or stopping their use, if this does not damage the general state of health and does not aggravate the treatment of the disease.
Rule number 5: Do not take alcoholic beverages and alcohol in hot weather
It is important to limit the intake of products containing caffeine, as well as those that provoke a large production of urine (diuretics, both natural and synthetic) and have dehydrating properties. For example, Apple vinegar, a number of medicinal herbs can lead to rapid dehydration.
Rule #6: Enjoy the cooling power of water
In addition to drinking enough water internally, take advantage of the cooling properties of water by taking cool showers. Even a foot bath in cool water can significantly relieve stress and create a feeling of freshness in hot weather. It is enough to pour some cool (but not cold) water into a bowl or basin and hold your feet in it for 5-10 minutes. Use wet towels and sheets that can cover your shoulders, back, and entire body in hot weather.
Since the air in the room is often dry in the heat, use special portable humidifiers. You can also place a bucket or bowl of water in the room, or you can fill a container bottle with water and spray water periodically to humidify the air in this way.
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